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Full Body A and B

by James

Program Description

Get as much in as possible each workout each week.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 25, 2025 08:13
  • Last Edited
    May 25, 2025 08:43
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
80%
2B
Dip (Weighted)
3
10-12 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Farmer's Walk (Weighted)
3
50 reps
RPE 8
4A
Bench Press (Barbell)
3
5 reps
80%
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Shoulder YTWL
3
7-10 reps
RPE 7.5
5B
Ab Wheel
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Deadlift (Barbell)
3
5 reps
80%
2B
Bicep Curl (Barbell)
3
6-10 reps
RPE 7.5
3A
Overhead Press (Barbell)
3
5 reps
80%
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4A
Bent Over Row (Barbell)
3
10-12 reps
RPE 7.5
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Chest Fly (Cable)
3
7-10 reps
RPE 7.5
5B
Landmine Oblique Twist
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
80%
2B
Dip (Weighted)
3
10-12 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Farmer's Walk (Weighted)
3
50 reps
RPE 8
4A
Bench Press (Barbell)
3
5 reps
80%
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Shoulder YTWL
3
7-10 reps
RPE 7.5
5B
Ab Wheel
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Deadlift (Barbell)
3
5 reps
80%
2B
Bicep Curl (Barbell)
3
6-10 reps
RPE 7.5
3A
Overhead Press (Barbell)
3
5 reps
80%
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4A
Bent Over Row (Barbell)
3
10-12 reps
RPE 7.5
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Chest Fly (Cable)
3
7-10 reps
RPE 7.5
5B
Landmine Oblique Twist
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Deadlift (Barbell)
3
5 reps
80%
2B
Bicep Curl (Barbell)
3
6-10 reps
RPE 7.5
3A
Overhead Press (Barbell)
3
5 reps
80%
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4A
Bent Over Row (Barbell)
3
10-12 reps
RPE 7.5
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Chest Fly (Cable)
3
7-10 reps
RPE 7.5
5B
Landmine Oblique Twist
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
80%
2B
Dip (Weighted)
3
10-12 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Farmer's Walk (Weighted)
3
50 reps
RPE 8
4A
Bench Press (Barbell)
3
5 reps
80%
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Shoulder YTWL
3
7-10 reps
RPE 7.5
5B
Ab Wheel
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Deadlift (Barbell)
3
5 reps
80%
2B
Bicep Curl (Barbell)
3
6-10 reps
RPE 7.5
3A
Overhead Press (Barbell)
3
5 reps
80%
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4A
Bent Over Row (Barbell)
3
10-12 reps
RPE 7.5
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Chest Fly (Cable)
3
7-10 reps
RPE 7.5
5B
Landmine Oblique Twist
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
80%
2B
Dip (Weighted)
3
10-12 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Farmer's Walk (Weighted)
3
50 reps
RPE 8
4A
Bench Press (Barbell)
3
5 reps
80%
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Shoulder YTWL
3
7-10 reps
RPE 7.5
5B
Ab Wheel
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
80%
2B
Dip (Weighted)
3
10-12 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Farmer's Walk (Weighted)
3
50 reps
RPE 8
4A
Bench Press (Barbell)
3
5 reps
80%
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Shoulder YTWL
3
7-10 reps
RPE 7.5
5B
Ab Wheel
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Deadlift (Barbell)
3
5 reps
80%
2B
Bicep Curl (Barbell)
3
6-10 reps
RPE 7.5
3A
Overhead Press (Barbell)
3
5 reps
80%
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4A
Bent Over Row (Barbell)
3
10-12 reps
RPE 7.5
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Chest Fly (Cable)
3
7-10 reps
RPE 7.5
5B
Landmine Oblique Twist
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Squat (Barbell)
3
5 reps
80%
2B
Dip (Weighted)
3
10-12 reps
RPE 8
3A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
3B
Farmer's Walk (Weighted)
3
50 reps
RPE 8
4A
Bench Press (Barbell)
3
5 reps
80%
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Shoulder YTWL
3
7-10 reps
RPE 7.5
5B
Ab Wheel
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
1B
Lunge (Dumbbell)
3
7 reps
RPE 6
2A
Deadlift (Barbell)
3
5 reps
80%
2B
Bicep Curl (Barbell)
3
6-10 reps
RPE 7.5
3A
Overhead Press (Barbell)
3
5 reps
80%
3B
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4A
Bent Over Row (Barbell)
3
10-12 reps
RPE 7.5
4B
Face Pull
3
10-12 reps
RPE 7.5
5A
Chest Fly (Cable)
3
7-10 reps
RPE 7.5
5B
Landmine Oblique Twist
3
10-12 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 2
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8
1B
Lunge (Dumbbell)
3 Sets
7 Reps
@6
2A
Deadlift (Barbell)
3 Sets
5 Reps
80%
2B
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@7.5
3A
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8
4A
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@7.5
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5A
Chest Fly (Cable)
3 Sets
7-10 Reps
@7.5
5B
Landmine Oblique Twist
3 Sets
10-12 Reps
@7.5
Day 1
1A
Chin-Up (Weighted)
3 Sets
6-10 Reps
@8
1B
Lunge (Dumbbell)
3 Sets
7 Reps
@6
2A
Squat (Barbell)
3 Sets
5 Reps
80%
2B
Dip (Weighted)
3 Sets
10-12 Reps
@8
3A
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@8
3B
Farmer's Walk (Weighted)
3 Sets
50 Reps
@8
4A
Bench Press (Barbell)
3 Sets
5 Reps
80%
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5A
Shoulder YTWL
3 Sets
7-10 Reps
@7.5
5B
Ab Wheel
3 Sets
AMRAP
@8
Day 3
1A
Chin-Up (Weighted)
3 Sets
6-10 Reps
@8
1B
Lunge (Dumbbell)
3 Sets
7 Reps
@6
2A
Squat (Barbell)
3 Sets
5 Reps
80%
2B
Dip (Weighted)
3 Sets
10-12 Reps
@8
3A
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@8
3B
Farmer's Walk (Weighted)
3 Sets
50 Reps
@8
4A
Bench Press (Barbell)
3 Sets
5 Reps
80%
4B
Face Pull
3 Sets
10-12 Reps
@7.5
5A
Shoulder YTWL
3 Sets
7-10 Reps
@7.5
5B
Ab Wheel
3 Sets
AMRAP
@8